Pilates
Reformer Pelvic Lift
The Reformer Pelvic Lift combines a low bridge with a controlled carriage press to train your glutes, hamstrings, and abdominal control while keeping your pelvis steady.
- Intermediate
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the carriage with your shoulders just below the shoulder rests.
- Place your feet hip-width apart on the footbar with your knees bent and the carriage closed.
- Lift your pelvis a few inches off the carriage into a low bridge.
- Press the carriage away by straightening your legs within a range that keeps your pelvis at the same height.
- Bend your knees to bring the carriage fully home.
- Lower your pelvis onto the carriage.
Form cues
- Keep your ribs heavy.
- Track knees over your middle toes.
- Exhale through the press.
- Keep your neck relaxed.
Common mistakes
- Arching to lift higherKeep the bridge low enough that your lower back does not take over the movement.
- Twisting toward one legApply equal pressure through both feet so your hips stay level.
- Snapping the knees straightFinish the press just short of locking your knees.
Safety
An elevated headrest can put your neck in an awkward position during the lift. Excessive range or an uncontrolled carriage return can strain your lower back or hamstrings.
- Set the headrest flat before starting.
- Check that the footbar is locked securely.
- Have a qualified Pilates instructor select an appropriate spring setting; lighter springs are not necessarily easier.
- End the set if you cannot keep the carriage return smooth.
If you have neck or back pain, choose a floor-based bridge or ask a physiotherapist whether this version is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Count one controlled carriage press and return as one rep.